04/08/2019
14 Secrets to loose belly fats
4/8/2019
Prepared by Abdikadir Ahmed Jamaa, RD
1. Drink More Water and Unsweetened Tea
Stop drinking sweetened drinks immediately. This includes sugar and artificial sweeteners. Drink plain water, unsweetened tea, black coffee, and green tea for maximum benefit.
You must avoid sugar because sugar is made, in part, of fructose. Your liver can’t metabolize much fructose and turns extra into fat and stores it in your belly. Artificial sweeteners cause cravings.
These four beverages are known to stop dehydration and may increase your metabolism.
2. Eliminate Sugar
Now stop eating sugar/artificial sweeteners. It’s going to be tough! But losing dangerous belly fat is worth it. Eliminating sugar means no more soft drinks, fruit juices, cookies, pastries, and candy bars.
It also means reading labels. You might eat a healthy salad, but your salad dressing is probably packed with sugar. So is your tomato sauce, chilly sauce, and even mustard.
Open your cabinets and randomly pick out a favorite. The odds are there is a lot of sugar in it, but it may be listed under one of sugar’s many names.
3. Eat Fruits
Soothe a sweet tooth by eating fruit. At first, you may crave a lot of fruit, but that wears off.
Fruit is healthy, even through it contains sugars, because fruit generally comes in a single serving size, chewing makes your brain release hormones to make you feel full, and fruit contains fiber. Fiber makes you feel full longer and you won’t eat as much.
Fruit also contains many healthy vitamins, minerals and anti-oxidants.
4. Eat Fresh Vegetables
Eat raw, steamed, or roasted veggies. Veggies contain vitamins, minerals, anti-oxidants, and other important nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies each contain different nutrients. Like fruit, veggies contain a lot of fiber and it will take longer for you to digest them.
Don’t add butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for added health benefits.
5. Eat Meat
Lean meat like goat meat, chicken, whole eggs, and fish are winners in the belly fat fight. Plant based proteins like beans, legumes, quinoa and seitan are also excellent for belly fat loss.
Studies show that the more good quality protein you eat, the less belly fat you have. Obviously, you can get too much of a good thing, so try for about 5 ounces a day.
6. Avoid Refined Carbohydrates
You will want to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. Not all carbs are created equally. Refined carbs must be avoided to lose belly fat.
Refined carbs are metabolized into sugar and from sugar to belly fat. They’ll also increase your appetite. Cutting refined carbs leads to a quick reduction in water weight. Limiting carbs increases loss of belly fat.
Refined carbs include beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.
7. Eat Soluble Fiber
Soluble fiber forms a thick “gel” that takes a lot of time to work through your guts. You’ll feel full much longer. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Study show that eating 10 to 14 grams of soluble fiber a day reduces belly fat by 4.5 pounds over 4 months. fibers occur exclusively in plant foods. Rich sources include beans and legumes, flax seeds, asparagus, Brussels sprouts, oat bran, barley, flaxseed, oranges, apples and carrots.
8. Add Chia Seeds
If you are looking for one perfect food, try chia seeds. They are exceptionally high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a terrific viscous fiber. Eat your daily chia seeds raw, soaked in Milk/water, or added to oatmeal, cereal, yogurt, vegetables or rice dishes.
11. Green Tea
Green tea, in combination with exercise, could help you lose weight, according to the Journal of Nutrition. Researchers think substances in green tea known as catechins stimulate the body to burn calories and enhance loss of belly fat.
12 Choose Healthy Fats
All fats are not created equal. Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake. Healthy fats include coconut, avocado, sunflower, nuts, fish & olive oils but use them in moderation.
13. Avoid Trans fats
Trans fats are really bad for you. Researchers at Wake Forest University found that trans fats, which are created by partially hydrogenated and hydrogenated vegetable oil, increase the amount of fat around the belly and redistribute fat tissue to the abdomen from other parts of the body. Trans fats may be found in such foods as margarine, pastries, cookies and crackers, and fried and convenience food
14. Exercise
Exercise is extremely important. If you eat the foods discussed, you will lose weight. Adding aerobic exercise will increase the belly fat loss.
Continuing to exercise after you’ve lost weight will keep it off. Work up to 105 minutes of aerobic exercise a week. That’s 15 minutes a day! Aerobic exercise includes activities like walking, running swimming, and biking.
Summary
You can lose body fat! Stop eating sugar, artificial sweeteners and all trans-fats. Eat more fruit, veggies, and lean meat. Sprinkle on the chia seeds for maximum results. And most importantly, add aerobic exercise. You’ll feel better and be healthier.14 Secrets to loose belly fats
4/8/2019
Prepared by Abdikadir Ahmed Jamaa, RD
1. Drink More Water and Unsweetened Tea
Stop drinking sweetened drinks immediately. This includes sugar and artificial sweeteners. Drink plain water, unsweetened tea, black coffee, and green tea for maximum benefit.
You must avoid sugar because sugar is made, in part, of fructose. Your liver can’t metabolize much fructose and turns extra into fat and stores it in your belly. Artificial sweeteners cause cravings.
These four beverages are known to stop dehydration and may increase your metabolism.
2. Eliminate Sugar
Now stop eating sugar/artificial sweeteners. It’s going to be tough! But losing dangerous belly fat is worth it. Eliminating sugar means no more soft drinks, fruit juices, cookies, pastries, and candy bars.
It also means reading labels. You might eat a healthy salad, but your salad dressing is probably packed with sugar. So is your tomato sauce, chilly sauce, and even mustard.
Open your cabinets and randomly pick out a favorite. The odds are there is a lot of sugar in it, but it may be listed under one of sugar’s many names.
3. Eat Fruits
Soothe a sweet tooth by eating fruit. At first, you may crave a lot of fruit, but that wears off.
Fruit is healthy, even through it contains sugars, because fruit generally comes in a single serving size, chewing makes your brain release hormones to make you feel full, and fruit contains fiber. Fiber makes you feel full longer and you won’t eat as much.
Fruit also contains many healthy vitamins, minerals and anti-oxidants.
4. Eat Fresh Vegetables
Eat raw, steamed, or roasted veggies. Veggies contain vitamins, minerals, anti-oxidants, and other important nutrients. Eat the rainbow – red, orange, yellow, green, blue, indigo, and violet veggies each contain different nutrients. Like fruit, veggies contain a lot of fiber and it will take longer for you to digest them.
Don’t add butter, cheese, mayo, or commercial dressing to your veggies. If you roast them, use olive or coconut oil for added health benefits.
5. Eat Meat
Lean meat like goat meat, chicken, whole eggs, and fish are winners in the belly fat fight. Plant based proteins like beans, legumes, quinoa and seitan are also excellent for belly fat loss.
Studies show that the more good quality protein you eat, the less belly fat you have. Obviously, you can get too much of a good thing, so try for about 5 ounces a day.
6. Avoid Refined Carbohydrates
You will want to avoid carbs. Fruits, grains, vegetables and milk products are carbohydrates. Not all carbs are created equally. Refined carbs must be avoided to lose belly fat.
Refined carbs are metabolized into sugar and from sugar to belly fat. They’ll also increase your appetite. Cutting refined carbs leads to a quick reduction in water weight. Limiting carbs increases loss of belly fat.
Refined carbs include beer, white flour/bread and rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.
7. Eat Soluble Fiber
Soluble fiber forms a thick “gel” that takes a lot of time to work through your guts. You’ll feel full much longer. You’ll also absorb more nutrients as food moves more slowly through the intestines.
Study show that eating 10 to 14 grams of soluble fiber a day reduces belly fat by 4.5 pounds over 4 months. fibers occur exclusively in plant foods. Rich sources include beans and legumes, flax seeds, asparagus, Brussels sprouts, oat bran, barley, flaxseed, oranges, apples and carrots.
8. Add Chia Seeds
If you are looking for one perfect food, try chia seeds. They are exceptionally high in vitamins, minerals, antioxidants, fiber, protein, healthy fats and are a terrific viscous fiber. Eat your daily chia seeds raw, soaked in Milk/water, or added to oatmeal, cereal, yogurt, vegetables or rice dishes.
11. Green Tea
Green tea, in combination with exercise, could help you lose weight, according to the Journal of Nutrition. Researchers think substances in green tea known as catechins stimulate the body to burn calories and enhance loss of belly fat.
12 Choose Healthy Fats
All fats are not created equal. Our bodies need dietary fat (which is why many fats are called “essential”) in order to lose weight and function properly. The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake. Healthy fats include coconut, avocado, sunflower, nuts, fish & olive oils but use them in moderation.
13. Avoid Trans fats
Trans fats are really bad for you. Researchers at Wake Forest University found that trans fats, which are created by partially hydrogenated and hydrogenated vegetable oil, increase the amount of fat around the belly and redistribute fat tissue to the abdomen from other parts of the body. Trans fats may be found in such foods as margarine, pastries, cookies and crackers, and fried and convenience food
14. Exercise
Exercise is extremely important. If you eat the foods discussed, you will lose weight. Adding aerobic exercise will increase the belly fat loss.
Continuing to exercise after you’ve lost weight will keep it off. Work up to 105 minutes of aerobic exercise a week. That’s 15 minutes a day! Aerobic exercise includes activities like walking, running swimming, and biking.
Summary
You can lose body fat! Stop eating sugar, artificial sweeteners and all trans-fats. Eat more fruit, veggies, and lean meat. Sprinkle on the chia seeds for maximum results. And most importantly, add aerobic exercise. You’ll feel better and be healthier.
